Get Your Personalized Supplement StackSupplement Stack Quiz

Organic gotu kola

Also known as: Gotu Kola, Brahmi, Indian pennywort, Centella asiatica

Overview

Centella asiatica, commonly known as Gotu Kola, is a perennial herb native to Asia, traditionally utilized in Ayurvedic and Chinese medicine. It is recognized for its potential in cognitive enhancement, wound healing, and circulatory support. Key applications include improving cognitive function, providing neuroprotection, exhibiting anti-inflammatory effects, and supporting skin health. Its beneficial properties are attributed to active phytochemicals, primarily triterpenoid saponins such as asiaticoside and madecassoside, alongside various flavonoids. While numerous preclinical studies and some clinical trials exist, high-quality, large-scale randomized controlled trials are still limited. Research indicates moderate evidence for its efficacy, with some systematic reviews highlighting potential cognitive benefits but noting the need for more robust data.

Benefits

Gotu Kola offers several evidence-based benefits. For cognitive function, a 2022 systematic review and meta-analysis suggested potential improvements in working memory, though broader cognitive enhancement requires more robust evidence. Some clinical trials also indicate improvements in mood and reductions in anxiety symptoms, which warrant further confirmation. Its anti-inflammatory and antioxidant effects are supported by preclinical and limited clinical data, showing a reduction in oxidative stress and inflammation markers, potentially contributing to neuroprotection and overall systemic health. Traditionally, and with some clinical backing, Gotu Kola is used for wound healing and skin repair, likely due to its triterpenoid content. Preliminary evidence also suggests potential cardiovascular benefits, such as improved venous tone, and metabolic effects, including reductions in blood glucose and insulin resistance, though more extensive clinical data are needed.

How it works

The primary mechanism of action for Centella asiatica involves its bioactive triterpenoids, including asiaticoside, madecassoside, and asiatic acid. These compounds modulate inflammatory pathways by inhibiting pro-inflammatory cytokines and NF-κB signaling, thereby reducing inflammation. Neuroprotective effects are attributed to their antioxidant activity, which combats oxidative stress, and their ability to enhance neuronal dendritic growth and modulate neurotransmitter systems. In terms of wound healing, these triterpenoids promote collagen synthesis and angiogenesis. The absorption and bioavailability of these triterpenoids are moderate, with efficacy influenced by the extraction method, such as hot water versus ethanol, which affects the phytochemical profile.

Side effects

Centella asiatica is generally considered safe when consumed within recommended dosages. Adverse effects are rare but can include mild gastrointestinal discomfort, such as nausea or stomach upset, and occasional allergic skin reactions, particularly in sensitive individuals. While no significant drug interactions have been firmly established, caution is advised when combining Gotu Kola with sedatives due to limited research on potential additive effects. Individuals with pre-existing liver conditions should also exercise caution, as data on its metabolism in compromised liver function are scarce. No serious adverse events have been reported in high-quality clinical trials to date, suggesting a favorable safety profile for most users. However, comprehensive data on long-term use and interactions with all medications are still developing.

Dosage

Clinical studies typically utilize Centella asiatica extracts at daily doses ranging from 60 mg to 500 mg. These extracts are often standardized to their triterpenoid content to ensure consistent potency. Hot water extracts (decoctions) are also commonly employed in both traditional and clinical settings. The optimal dosing regimen is dependent on the specific health goal and the standardization of active constituents, as variability in commercial products can be a concern. Dosing timing is generally flexible, with administration typically occurring once or twice daily. While no established maximum safe dose exists, human studies have not extensively explored doses exceeding 500 mg per day, so exceeding this amount is not recommended without professional guidance.

FAQs

Is Gotu Kola effective for memory improvement?

Evidence suggests possible modest improvements in working memory, but it is not conclusive for broad cognitive enhancement. More research is needed to confirm widespread benefits.

Is it safe for long-term use?

Generally, Gotu Kola is considered safe for long-term use, with minimal side effects reported in clinical trials lasting several months. Always consult a healthcare provider for personalized advice.

Can it be combined with other supplements?

There are no known adverse interactions with other supplements, but clinical evidence is limited. It's always best to consult a healthcare professional before combining supplements.

How soon do effects appear?

Some cognitive or mood effects have been observed after several weeks of consistent supplementation in clinical trials. Individual responses may vary.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC9650315/ – This systematic review and meta-analysis (Phoemsapthawee et al., 2022) analyzed randomized controlled trials on Gotu Kola's effects on cognitive function, inflammation, and oxidative stress. It found statistically significant improvements in working memory tests compared to placebo, with a p-value less than 0.01, highlighting its potential cognitive benefits despite heterogeneity in dosing and cognitive measures.
https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2020.568032/full – Wang et al. (2020) conducted a comprehensive review of 109 studies, including 4 clinical trials, summarizing extensive preclinical and clinical evidence for Gotu Kola's triterpenoids. The review demonstrated that these compounds improve neurological and systemic diseases through anti-inflammatory and antioxidant mechanisms, with clinical trials showing improvements in blood glucose, insulin resistance, and inflammation markers, while also emphasizing the need for more large-scale RCTs.
https://pubmed.ncbi.nlm.nih.gov/28878245/ – This systematic review (2017) focused on Centella asiatica's impact on cognitive function and mood stabilization. It concluded that the herb shows promise for these areas but underscored the limited number of high-quality randomized controlled trials available. The review called for more rigorous studies with standardized extracts and larger sample sizes to confirm its efficacy definitively.